- Stand sideways to cable with handle set low, holding it at chest height.
- Press handle upward and forward at a slight diagonal, keeping torso stable.
- Squeeze chest at the top, then return slowly to starting position.
- Stand sideways to cable and hold handle at shoulder height, arm slightly bent.
- Rotate palm inward and bring arm across chest in a sweeping arc.
- Squeeze chest at end range, then return slowly while maintaining internal rotation.
- Stand sideways to cable with handle set low, palm rotated inward before lifting.
- Bring arm upward and across chest in an arc, keeping elbow slightly bent.
- Squeeze upper chest at the top, then return slowly while maintaining internal rotation.
- Lie on bench holding band handles with arms extended above chest.
- Lower arms out wide in a controlled arc, keeping slight bend in elbows.
- Bring arms back together over chest, squeezing pecs at the top.
